Mobile, AL CrossFit
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Momma So Strict

November 28, 2018 / WOD

CrossFit Jacked – CrossFit

Weightlifting

Weighted Pull-ups (4 sets of 6 reps – same weight across)

15 minutes to complete

Pull-Up Progressions (No Measure)

Beginner: Negatives 5 sets of 5 Reps (work up to 5-second hold) or 5 sets of 5 banded pull-ups – (banded pull-ups must be strict – think slowed and controlled-least band resistance as possible)

Intermediate: Chin-Ups 5 Sets of 5 Reps

Advanced (Must Have 5 Strict Pull-ups): Perform 5 sets of Max-Effort Strict Pull-ups resting 3 minutes between each set.

Floor Press (15 minutes to build to a heavy 1 rep)

Metcon

Metcon (AMRAP – Rounds)

Momma So Strict

12 Minute EMOM

4 Strict Press 95/65

5 Burpees

RX+ 135/95 and Lateral Burpees

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